Back to Basics Strength Guide: 4 weeks


This is a 1 month, 4 days a week full body strength and conditioning program with each week outlined in detail. 

Each workout will take  45-90 min and includes:

  • Dynamic warm-ups
  • Recommended weight
  • Reps, sets, tempos & rest time 
  • HIIT finishers

Day 1: Lower body: quad focus

Day 2: Back & Arms

Day 3: Shoulders & Core

Day 4: Lower body: posterior chain focused


Equipment needed:

  • barbell or smith machine
  • dumbbells
  • lat pull down
  • pull-up bar or machine assisted pull up bar
  • leg press
  • cable
  • Kettlebell
  • bands (optional)





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